You know the saying, “You are what you eat?”  It’s the truth!  Throughout my experience with studying and practicing in nutrition, I never cease to be amazed at how much our diet affects essentially everything in our body!  You name it: sleep quality, physical capabilities, mood, GI issues, weight management, heart health…nutrition plays a role in it all!   Something of particular interest to me (and probably quite a few of you!) is how diet affects skin and weight loss.  Bet you never thought of the grocery store as a place to buy skincare products!  One of the best ways to maintain clear, glowing skin is through what we eat!  A diet rich in fruits and veggies, healthy fats, whole grains, and lean protein is crucial.  These foods give you the nutrients you need to keep your body feeling and looking happy!

Today, we are going to focus on some superstar vitamins that are GREAT at helping your skin look fabulous.

Vitamin A 

There are two types of Vitamin A: retinoids and carotenoids.  These get converted into the retinol, a powerful agent for making new skin cells and preventing dry skin.  A cool thing about Vitamin A is that is can be absorbed when applied to your skin, which is why a lot of skincare products possess this vitamin!

• Functions:
  • Reducing dry skin
  • Rebuilding skin tissues
  • Anti-aging properties

• Sources:
  • Bell peppers (one bell pepper has more than your daily requirement for Vitamin A!)
  • Sweet potatoes
  • Spinach, broccoli, and asparagus
  • Papaya
  • Pumpkin
  • Eggs

Click here for more info!

Vitamin E

Vitamin E is found in many cosmetic products and is a strong antioxidant!  It also helps decrease UV damage to your skin and applying Vitamin E externally can help nourish and protect skin.

• Functions:
  • Antioxidant
  • Anti-aging properties
  • UV protectant

• Sources:
  • Peanuts
  • Almonds
  • Sunflower seeds
  • Olives

Vitamin C

This is a key ingredient in many skincare products because of its role in producing collagen!  Collagen is the stuff that keeps our skin looking smooth and youthful.  It’s rare to have a deficiency in Vitamin C since it exists in a lot of the foods or juices we drink – the daily recommended amount is 1000 mg per day.

• Functions:
  • Stimulating collagen production
  • Repairing and preventing dry skin
  • Enhanced sunscreen effectiveness

• Sources:
  • Bell peppers
  • Sweet potatoes
  • Leafy greens
  • Walnuts
  • Tomatoes
  • Cucumbers
  • Orange juice

Click here for more info!

B-complex vitamins

This is another great source of benefits for your skin!

• Functions:
  • Reduced acne presence
  • Help with circulation
  • Increase “glow”
  • Aid in skin cell synthesis
• Sources:
  • Lentils
  • Egg yolks
  • Nuts
  • Tomatoes
  • Carrots

Click here for more info!

Omega-3 Fatty Acids

Omega 3s help our bodies in many ways, and are a big factor in keeping our skin healthy!

• Functions:
  • Help skin moistness and nourishment (great for fighting skin conditions like psoriasis and eczema)
  • Help eliminate toxins from cells to maintain skin brightness
  • Reduces acne risk
  • Helps manage oil production
• Sources:
  • Wild fish
  • Walnuts and other nuts
  • Greens

Click here for more info!